Partner up with like-size bell for catch me if you can farmer carry around the perimeter of the church parking lot. Alternate between 10 hand-release merkins and 10 in-and-out jump squats each time partners switch. Stop just before the entrance to the big field.

Second Half

Line up with bells across the parking lot facing the entrance drive that comes in off of Fullwood Rd. PAX perform called exercise with bell for 40 seconds focusing on form and quality reps, then run to the entrance drive (about 50 yards), perform 5 burpees, run back to your bell. Rinse and repeat. We did the following two times through:

Reverse Lunges

Overhead Press

Squats

Upright Row

Deadlift

Extra Time

Mosey up to the big field without your bell. 75% sprint from end line to end line. Plank for about 30 seconds. Rinse and repeat. Mosey with bell back to launch.

Moleskine

Great effort by all. We covered a lot of ground. Thankfully for Horsehead we ended our farmer carry in sight of a porter john. He emerged a short while later and informed those nearby that it was “emotional”. That’s exactly what it would have been for the rest of the PAX if he hadn’t made it there in time. Thanks for the effort this AM fellas. Enjoyed the Q.

After a brisk warm up and the forearms got loose carrying the bells around the track 3 times, we continued with the partner exercise.

6 rounds of partner 1 doing said exercise w/bells at the goal line while partner 2 AYG to other goal line and did 10 Merkins. The object was between the 2 partners hit the called # of reps.

Round 1: 2 handed swings – 200 reps

Round 2: Upright rows- 200 reps

Round 3: Goblet or Teabag squats – 200 reps

Round 4: Lawnmowers- 150 reps

Round 5: One arm press- 100 reps

Round 6: Good mornings-100 reps

As the six finished, time had expired so no COT.

15 Pax joined in for a cool morning with plenty of kettle bell exercises, reps, sprints and Merkins. Not too much chatter as the men of skunkworks worked hard to finish each round. Many were happy for a freshly cut field!! Lots of reps and sprints kept everyone busy.

Lois took the group out with prayer.

Thank you to Tulip and Funky Cold for letting me Q!

Announcements

F3 dads October 7 3-5pm at Kinetic Heights

Funky Cold left his kettlebell at the site and went back to grab it but it was gone. If anyone has any leads, reach out to him.

If it weren’t for the BRR, YHC’s pride might have taken a hit given the small turnout at his first Meathead Q. Then again, it would have happened anyway once the workout started…

Warmup

SSH x 20

IW x 20

Lunges x 10/leg

3 sets of Burpees/Squat with Bell/Swings (5/5/10, 10/10/20, 5/5/10)

Round 1
2 sets each side with continuous movement to next exercise, rest between each set:

5 Single-Arm Swings

5 Snatches

5 Clean & Press

5 Squats

5 Lawnmowers

Round 2
4 sets of:

20 Two-Handed Swings

15 Goblet Squats

10 Reverse Lunges (each leg)

15 Deadlift Rows

20 High Pulls

We took a break between sets 2 and 3 for some Mary. 20-count in cadence of:

LBCs

Flutter

Freddie Mercury

Heels-to-Heaven

Extra Credit
Curl/Merkin Ladder: 2, 4, 6, 8, 10, 12 then back down

Moleskin
This one was a little tougher than YHC expected, but props to Blazing Saddles and Sanka for not grumbling. PSA – September in South CLT is still humid. Hopefully those running the BRR can escape some of it this weekend. Thanks to Voodoo for the chance to Q.